Dieting is never without its occasional setbacks and challenges. Dr. Agatston kept this in mind when creating the South Beach Diet, designing the plan to be as flexible and accommodating as possible.
If you find yourself frustrated, there are simple things you can do to get back on track. Here's a list of common South Beach Diet challenges and Dr. Agatston's suggested solutions.
Challenge: Husband losing faster
Challenge: Started cheating
Challenge: Going out to eat
Challenge: Stalled in Phase 2
Challenge: Going on vacation
Challenge: I'm doing the diet with my husband, and he's losing weight much faster than me, even though he cheats more! What gives? |
Solution: For a number of reasons, most men have an easier time dropping pounds than women. For one, men have less body fat and more muscle. This higher muscle-to-fat ratio means that men also have the benefit of a higher metabolic rate. Because of this, men have to put less effort into losing weight. Most women, on the other hand, have a lower muscle-to-fat ratio and, therefore, have to work harder to lose the same amount of weight. While it's true that both men and women have the tendency to gain weight as they age, women have the added challenge of dealing with hormonal fluctuations during pregnancy and menopause. Hormones wreak havoc on a woman's weight-control mechanisms, adding another weight-loss hurdle. You may have to work harder and wait longer to reach your weight loss goals, but you
will reach them. Be sure to eat a variety of different foods, and incorporate aerobic exercise, light weight lifting, and stretching into your regular routine.
Challenge: I was doing really well following the diet, but this past weekend I started cheating and lost control. What should I do? |
Solution: Many diets don't accommodate the inevitable slips that happen along the way. As a result, people who cheat a little today usually cheat a little more tomorrow, and then it's a slippery slope down to where the diet's in shambles, you've broken every rule, and you're depressed, discouraged, and back at square one. The South Beach Diet™ is meant to be a lifestyle change, so we want you to be able to stick with the plan and still be human. To that end, we've designed the diet to be flexible. If your weekend cheating stalls your weight loss or reintroduces cravings, you can go back to Phase 1 until your cravings have subsided and you've lost the extra weight. If you were already in Phase 1 to begin with, put your weekend's indiscretions behind you and start fresh today.
Challenge: I'm going out to eat tonight. What tactics do you suggest to help me stay on the Beach? |
Solution: Here are strategies to help you eat wisely when you're eating out:
- Have a snack before you go. Eat something 15 minutes before you arrive at the restaurant (like a piece of low-fat cheese). That way, when it's time to order, you won't do so while feeling ravenous.
- Load up on fiber. Consider having a spoonful of Metamucil or a similar product in a glass of water 15 minutes before you eat, which will lower the glycemic load of the meal. The fiber gets mixed in with the food and has the effect of slowing the digestive process.
- Preempt the bread basket. Bread is loaded with bad carbs. Ask the waiter to skip the bread basket altogether, or ask your fellow diners to take their bread and then banish the basket.
- Start with soup. The moment you arrive, order soup, preferably a clear broth or consommé. This will begin the process of satisfying your hunger and initiating the signals to your brain that you are on the road to fullness.
- Drink water. Start with water as soon as you're seated, but feel free to have a glass or two of red wine (which is actually good for your health and not terribly fattening). Avoid white wine, spirits, or, worst of all, beer.
- Stay away from rice and potatoes. Order a double serving of the vegetables instead. And never order anything that's fried. Roasted, broiled, braised, baked, steamed, even sautéed are all fine. If there's a sauce, ask for it on the side.
Solution: It may be that your weight loss hasn't stalled; it's just slowed. Weight loss in Phase 2 is meant to be slow and gradual, and it requires patience. Having said that, there are some things you can do when you feel you have hit a plateau:
- If you don't exercise, start adding it into your routine—aerobic, light weight lifting, and stretching.
- If you do exercise, try increasing the intensity and length of your workouts.
- Take a close look at your intake of foods such as low-fat cheese and nuts. These foods are allowed on the South Beach Diet, but some people have found that increased amounts can affect their ability to lose weight.
- It also may be time to try new recipes and new ingredients. Sometimes, simply adding more variety to your diet is all you need to get a jump start.
Solution: While on vacation, you probably won't be able to follow South Beach Diet meal plans. Not to worry, though:
- Try printing out the lists of Foods to Enjoy and Avoid for Phases 1 and 2, and then make the best choices you can depending on what's available.
- Be sure to drink plenty of water.
- You may want to pack a sugar-free fiber supplement, such as Metamucil, to take before meals. This will lower the glycemic load of what you eat and help you remain full longer.
Vacations are a time to relax and enjoy yourself, so don't be afraid to indulge now and then. The key is to do it in moderation, like having three slow bites of a decadent dessert. You probably won't have access to a gym (or the desire to go to one if it's available), but vacations often provide many other enjoyable ways to stay active, such as hiking, swimming, snorkeling, or skiing.If you do gain a few extra pounds while you are away, don't panic—you can always go back to Phase 1 and lose them when you return.
Remember that as you work to achieve your weight loss and health goals, there are thousands of other dieters right there with you. Many have faced the same frustrations as you, so be sure to connect with them on the Message Boards to swap tips and words of encouragement.
Additionally, South Beach Diet nutritionists are available to answer your diet questions on the Ask the Nutritionist Message Board and during chats. Dr. Agatston also participates in monthly chats, and his words of advice can also be found in the twice-weekly Ask Dr. Agatston section.